Agility Drills
Improving
agility, or the ability to start, stop, and change
directions as quickly as possible is integral to
improving your sports performance. This section will
give some helpful pointers on how to become more
agile!
Cardio
Progression
To effectively improve your cardiovascular system
and burn a ton of calories to assist your weight
management efforts, try some of these workouts.
Interval Workouts
Try these sample 20 minute, 30 minute, and 40 minute
interval workouts to get in tip top shape regardless
of what time constraints you might have.
Nutritional Guide
In order to truly achieve your health and fitness
goals, it is imperative that you develop healthy
eating habits. This section serves as a "nutritional
guide" for putting you on the right path.
Stretching Routine
Stretching is a great way to reduce the risk of
injury and improve overall flexibility to improve
posture and muscle soreness. This section features a
great full body stretching program.
Strength Training
Strength training is imperative for injury proofing
the body, improving performance, as well increasing
your metabolism to assist in weight loss. This
section highlights guidelines for safe, time
efficient, and productive strength training program.
Sample upper, lower, and abdominal workouts are
provided.
Road Workout
To help you maintain your fitness levels while
traveling, we have developed a "Workout on the Road"
which requires nothing more than a resistance band
(also called Versa Tube). Traveling is no excuse to
get out of shape!
| Bodyfat: Men |
Bodyfat: Women |
| Skinfolds mm |
Age 16–29 |
Age 30–39 |
Age 40–49 |
Age 50+ |
| 15 |
10.5 |
|
|
|
| 20 |
14.1 |
17.0 |
19.8 |
21.4 |
| 25 |
16.8 |
19.4 |
22.2 |
24.0 |
| 30 |
19.5 |
21.8 |
24.5 |
26.6 |
| 35 |
21.5 |
23.7 |
26.4 |
28.5 |
| 40 |
23.4 |
25.5 |
28.2 |
30.3 |
| 45 |
25.0 |
26.9 |
29.6 |
31.9 |
| 50 |
26.5 |
28.2 |
31.0 |
33.4 |
| 55 |
27.8 |
29.4 |
32.1 |
34.6 |
| 60 |
29.1 |
30.6 |
33.2 |
35.7 |
| 65 |
30.2 |
31.6 |
34.1 |
36.7 |
| 70 |
31.2 |
32.5 |
35.0 |
37.7 |
| 75 |
32.2 |
33.4 |
35.9 |
38.7 |
| 80 |
33.1 |
34.3 |
36.7 |
39.6 |
| 85 |
34.0 |
35.1 |
37.5 |
40.4 |
| 90 |
34.8 |
35.8 |
38.3 |
40.4 |
| 95 |
35.6 |
36.5 |
39.0 |
41.9 |
| 100 |
36.4 |
37.2 |
39.7 |
42.6 |
| 105 |
37.1 |
37.9 |
40.4 |
43.3 |
| 110 |
37.8 |
38.6 |
41.0 |
43.9 |
| 115 |
38.4 |
39.1 |
41.5 |
44.5 |
| 120 |
39.0 |
39.6 |
42.0 |
45.1 |
| 125 |
39.6 |
40.1 |
42.5 |
45.7 |
| 130 |
40.2 |
40.6 |
43.0 |
46.2 |
| 135 |
40.8 |
41.1 |
43.5 |
46.7 |
| 140 |
41.3 |
41.6 |
44.0 |
47.2 |
| 145 |
41.8 |
42.1 |
44.5 |
47.7 |
| 150 |
42.3 |
42.6 |
45.0 |
48.2 |
| 155 |
42.8 |
43.1 |
45.4 |
48.7 |
| 160 |
43.3 |
43.6 |
45.8 |
49.2 |
| 165 |
43.7 |
44.0 |
46.2 |
49.6 |
| 170 |
44.1 |
44.4 |
46.6 |
50.0 |
| 175 |
|
44.8 |
47.0 |
50.4 |
| 180 |
|
45.2 |
47.4 |
50.8 |
| 185 |
|
45.6 |
47.8 |
51.2 |
| 190 |
|
45.9 |
48.2 |
51.6 |
| 195 |
|
46.2 |
48.5 |
52.0 |
| 200 |
|
46.5 |
48.8 |
52.4 |
| 205 |
|
|
49.1 |
52.7 |
| 210 |
|
|
49.4 |
53.0 |
|
| Skinfolds mm |
Age 17–29 |
Age 30–39 |
Age 40–49 |
Age 50+ |
| 15 |
4.8 |
|
|
|
| 20 |
8.1 |
12.2 |
12.2 |
12.6 |
| 25 |
10.5 |
14.2 |
15.0 |
15.6 |
| 30 |
12.9 |
16.2 |
17.7 |
18.6 |
| 35 |
14.7 |
17.7 |
19.6 |
20.8 |
| 40 |
16.4 |
19.2 |
21.4 |
22.9 |
| 45 |
17.7 |
20.4 |
23.0 |
24.7 |
| 50 |
19.0 |
21.5 |
24.6 |
26.5 |
| 55 |
20.1 |
22.5 |
25.9 |
27.9 |
| 60 |
21.2 |
23.5 |
27.1 |
29.2 |
| 65 |
22.2 |
24.3 |
28.2 |
30.4 |
| 70 |
23.1 |
25.1 |
29.3 |
31.6 |
| 75 |
24.0 |
25.9 |
30.3 |
32.7 |
| 80 |
24.8 |
26.6 |
31.2 |
33.8 |
| 85 |
25.5 |
27.2 |
32.1 |
34.8 |
| 90 |
26.2 |
27.8 |
33.0 |
35.8 |
| 95 |
26.9 |
28.4 |
33.7 |
36.6 |
| 100 |
27.6 |
29.0 |
34.4 |
37.4 |
| 105 |
28.2 |
29.6 |
35.1 |
38.2 |
| 110 |
28.8 |
30.1 |
35.8 |
39.0 |
| 115 |
29.4 |
30.6 |
36.4 |
39.7 |
| 120 |
30.0 |
31.1 |
37.0 |
40.4 |
| 125 |
30.5 |
31.5 |
37.6 |
41.1 |
| 130 |
31.0 |
31.9 |
38.2 |
41.8 |
| 135 |
31.5 |
32.3 |
38.7 |
42.4 |
| 140 |
32.0 |
32.7 |
39.2 |
43.0 |
| 145 |
32.5 |
33.1 |
39.7 |
43.6 |
| 150 |
32.9 |
33.5 |
40.2 |
44.1 |
| 155 |
33.3 |
33.9 |
40.7 |
44.6 |
| 160 |
33.7 |
34.3 |
41.2 |
45.1 |
| 165 |
34.1 |
34.6 |
41.6 |
45.6 |
| 170 |
34.5 |
34.8 |
42.0 |
46.1 |
| 175 |
34.9 |
|
|
|
| 180 |
35.3 |
|
|
|
| 185 |
35.6 |
|
|
|
| 190 |
35.9 |
|
|
|
|
| Category |
Age 20–29 |
Age 30–29 |
Age 40–29 |
Age 50–29 |
Age 60+ |
| Superior |
≤5 |
≤9 |
≤11 |
≤13 |
≤13 |
| Excellent |
5-9 |
9-14 |
11-16 |
13-18 |
13-18 |
| Good |
9-14 |
14-17 |
16-20 |
18-21 |
18-22 |
| Average |
14-17 |
17-20 |
20-22 |
21-24 |
22-25 |
| Fair |
17-22 |
20-24 |
22-26 |
24-27 |
25-28 |
| Poor |
22-29 |
24-30 |
26-31 |
27-32 |
28-33 |
| Very Poor |
≥29 |
≥30 |
≥31 |
≥32 |
≥33 |
|
| Category |
Age 20–29 |
Age 30–29 |
Age 40–29 |
Age 50–29 |
Age 60+ |
| Superior |
≤11 |
≤13 |
≤16 |
≤19 |
≤17 |
| Excellent |
11-17 |
13-18 |
16-21 |
19-25 |
17-25 |
| Good |
17-21 |
18-22 |
21-25 |
25-29 |
25-29 |
| Average |
21-24 |
22-25 |
25-28 |
29-32 |
29-33 |
| Fair |
24-28 |
25-29 |
28-32 |
32-36 |
33-37 |
| Poor |
28-35 |
29-36 |
32-38 |
36-40 |
37-41 |
| Very Poor |
≥35 |
≥36 |
≥38 |
≥40 |
≥41 |
|
|
